If your climb-up needs work, consider practicing the progressions in this blog post with an emphasis on ambidextrous footwork, smooth rhythm, & precise + tall landings.
Keep in mind that there are many sub-progressions in between the main progressions listed below. For example, you can make kong-ups harder by incrementally increasing the wall height. Or you can make running climb-ups harder by taking away your approach steps (e.g. take only 1-2 steps on the ground instead of 3-5+).
Even if you have advanced climb-ups, there’s still value in using the following progressions to fine-tune your climb-up. For example, drilling running climb-ups with a focus on quick, clean footwork will make your cat hang climb-ups faster too. Or if you need better climb-up ambidexterity, go back a few progressions to fill any gaps on your dark-side (aka oppo or bad side).
For an alternative approach to learning and teaching the climb-up, check out: Intro to climb-up strength & skill training
→ To unlock our most comprehensive parkour strength & conditioning resource, consider purchasing our digital training manual: Parkour Strength Online
Ground kong (split-foot)
Another quadrupedal movement variation, the ground kong has the same application and benefits as most quadrupedal movement. In addition, it’s similar to one of the most common basic movements in parkour, the kong vault (aka cat pass & saut de chat). The ground kong is a fundamental step to build up to a kong vault and a great exercise to further develop vaults and other basic gymnastics skills.
Ground kongs are useful for building basic strength/power, as well as full-body coordination. Think of it like a more complex burpee that eventually progresses to a kong-up, and finally a kong vault. A kong-up brings you to a squatting/standing position on top of an obstacle—useful as you transition into a jump or run. Be sure to drill ground kongs and other kong variations with a split-foot stance/takeoff as it will carry over better to kong vaults, climb-ups, etc. (versus a feet-together/punching takeoff).
Variations & progressions:
Kong-up (split-foot, knee-high)
Kong-ups are useful for building basic strength/power, as well as full-body coordination. Think of it like a more complex box jump, or a 3-dimensional burpee. A kong-up will bring you to a squatting/standing position on top of an obstacle—useful as you transition into a jump or run. Be sure to drill this one with a split-foot stance/takeoff as it will carry over better to kong vaults, climb-ups, etc. (versus a feet-together punching takeoff).
Top-out (level 3)
As the final part of the climb-up, top-outs are a key skill for all levels to continue practicing in some way. Top-outs are explosive full-body movements that require a quick heel drive, a tight tuck, and a powerful pop through the arms, shoulders, & back. At first, you may need to land 1 or 2 legs slightly to the side but eventually, work up to landing on the wall w/ both feet (symmetrically & precisely)
Walking climb-up + climb-down (shoulder-high)
The walking climb-up is primarily for building better climb-up footwork skill & speed. The main goal is to get things down here with slow/low-impact before moving onto the running climb-up.
For beginners, walking climb-ups build general climb-up strength, skill, & work capacity. Beginners should do them in almost every climb-up training session! For advanced athletes, walking climb-ups & running climb-ups are more like an end of warm-up and/or light(ish) speed drill to refine & maintain minor technical details of the climb-up.
Running climb-up + climb-down (3-step run-up, head-high)
The running climb-up (RCU) is primarily for building better climb-up (CU) footwork skill & speed. It also happens to be 1 of the best CU drills out there, for all levels. This is because the running start offloads some of the work from upper to lower body. It allows you to train more reps, build more skill, and with less wear and tear on your wrists, elbows, & shoulders.
For beginners, RCUs build general CU strength, skill, & work capacity. Beginners should do them in almost every CU training session! For advanced athletes, RCUs are more like an end of warm-up and/or light(ish) speed drill to refine & maintain minor technical details of the CU.
Variations & progressions:
- Walking climb-up + climb-down (shoulder-high)
- Running climb-up + climb-down (3-step run-up, shoulder-high)
- Running climb-up + climb-down (3-step run-up, head-high)
- Running climb-up + climb-down (2-step run-up, head-high)
- Running climb-up + climb-down (1-step run-up, head-high)
- Running climb-up + climb-down (3-step run-up, standing-reach-high)
- Jumping climb-up + climb-down (head-high)
Jumping climb-up + climb-down (head-high)
The jumping climb-up is used as an in between progression for when your running climb-ups are good but your cat hang climb-ups still need work. Jumping climb-ups take away the running momentum but still allow a minor assist in the form of your bottom/grounded leg helping to hop you up into the skill. It allows you to train more reps, build more skill, and with less wear and tear on your wrists, elbows, & shoulders.
For beginners, jumping climb-ups build general climb-up strength, skill, & work capacity. However, if you’re struggling with jumping climb-ups, go back to walking climb-ups & running climb-ups instead. For advanced athletes, jumping climb-ups are more like an end of warm-up and/or light(ish) speed drill to refine & maintain minor technical details of the climb-up.
Variations & progressions:
- Running climb-up + climb-down (3-step run-up, head-high)
- Running climb-up + climb-down (2-step run-up, head-high)
- Running climb-up + climb-down (1-step run-up, head-high)
- Running climb-up + climb-down (3-step run-up, standing-reach-high)
- Jumping climb-up + climb-down (head-high)
- Climb-up + climb-down (level 3)
Climb-up + climb-down (level 3)
As 1 of parkour’s most unique & utilitarian movements, the climb-up is a must-have skill for anyone interested in functional, obstacle-based training. Extremely relevant to real-world situations, it is a wicked demonstration of both power and agility. Need to quickly ascend a tall wall or fence? You could awkwardly struggle your way up, or you could whip out a perfectly executed climb-up. If time was of the essence and somebody’s survival was at stake, climb-up strength & skill is critical.
With proper training and attention to detail, the climb-up is your key to the urban jungle. Owning this technique is the difference between people who need to be saved by Spiderman and people who are capable of saving themselves (and others). Which would you prefer?
Variations & progressions:
- Running climb-up + climb-down (3-step run-up, head-high)
- Jumping climb-up + climb-down (head-high)
- Climb-up + climb-down (level 0)
- Climb-up + climb-down (level 0.5)
- Climb-up + climb-down (level 1)
- Climb-up + climb-down (level 1.5)
- Climb-up + climb-down (level 2)
- Climb-up + climb-down (level 2.5)
- Climb-up + climb-down (level 3)
- Climb-up + climb-down (level 4)
Ryan Ford is founder of Apex School of Movement, director of Parkour Strength Online course, & author of Parkour Strength Training book.